Hit and Run

Aug 19, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

7/5 Cal Ski

7 Tempo Goblet Squats

7 KB High Pulls (each)

7 KB Push Press (each)

Pigeon / Saddle

*light kettlebell

Strength

Front/Back Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

Minute 1 – 2 Front Squat

Minute 2 4 Back Squats

Barbell: 75% of 3-Rep Max Back Squat (on both lifts).

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Dumbbell Power Snatches

21 Single Dumbbell Overhead Squats

(50/35)
https://www.youtube.com/watch?v=9520DJiFmvE&t=4s <<https://www.youtube.com/watch?v=azumEfnk-GI <<

Core

3 rounds :

KB leg lowers x 10 total

KB hollow rocks x10

KB Russian twist x 20 total